WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • CFPORVOO WOD 7.11.2021 Workout

    30 min PK
    600m row
    1000m bike erg
    30 HBR (hollow body rocks)
    5+5 kettle bell windmills 8-12kg
    30s plank
    10 + 10 powells 6kg-8kg dumbbell
    400m jog
    30s+30s side plank

  • Torstai 26.8. Workout

    Torstai 26.8.
    Hspu 5x3-5 v3
    rest 2min

    4 rounds For quality

    6+6 Single arm swing

    4+4 Turkish sit up

    5 Ring row (feet elevated)

  • Warmup Workout

    3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)
    AB 15/12
    14 Wall Facing Shoulder Taps
    10 Quadruped Thoracic Rotation/side

  • 6/18/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 alt single leg floor touch
    100m run

    RCVR(30)
    walk, run, jog, bike, row

    Finisher
    50 knee tap crunch
    1:00 stretch of choice

  • MAYFLY PRO TRACK Workout

    A,
    2 rounds for time of:
    20 Power Cleans @61/43kg
    25 Ring Push-ups
    20 Front Squats
    25 Pull-ups
    20 Push Jerks
    25 Toes-to-bars

    Goal: sub 20 mins

    B,
    For quality:
    3x6 Eccentric Kneeling Heel-to-Butts
    4 L/4 R Eccentric Cossack Squats
    3x8 Tempo Goblet Squats, pick load
    3x6 Single Leg Deadlifts, pick load
    3x6 Eccentric Dumbbell Flies, pick load
    3x5 Eccentric Chin-ups
    3x6 Tempo Diamond Push-ups
    3x6 Tempo Seated Banded Rows

    Eccentric Kneeling Heels-to-Butt- 5 secs lowering
    Cossack Squats- 5 secs lowering
    Tempo Goblet Squats- 3 secs lowering, 3 secs standing
    Single Leg Deadlifts- 3 secs lowering, 3 secs standing
    Eccentric Dumbbell Flies- 6 secs lowering
    Eccentric Chin-ups- 5 secs lowering
    Tempo Diamond Push-ups- 3 secs down, 3 secs up
    Tempo Seated Banded Rows- 3 secs pull, 3 secs return

  • Superkids 10-13 v omatoimi Workout

    *Harjoitellaan pistoolikyykkyä
    *Harjoitellaan käsilläseisontaa seinää vasten - koita saada jalat yhteen ja oikein suoriksi, kädet oikein suoriksi

    *Negatiivinen käsilläseisontapunnerrus: Jos pääset käsilläseisontaan seinälle, ota tyyny pään alle, jarruttele hitaasti käsilläseisonnasta päällä seisontaan, pää tyynylle 10 x 1

    WOD

    5 kierrosta
    6 pistoolikyykkyä jarruttaen alas,vuorojaloin
    12 TODELLA HALLITTUA JA HYVÄÄ DEAD BUGia
    12 burpeeta

  • Muscle & Power, CORE Workout

    max reps of T2B (kipping allowed)
    Then 3x 50% reps

    max Plank hold

  • 7.3.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Strength Strength

    105 min

    Leg day
    - Back squat
    - 4x8x62.5
    - Sumo DL
    - 4x8x70-80
    - Leg press
    - Hip thrust
    - Bulg. split squat
    - Cable glute kick back
    - Abduction

  • 5/7/20 Workout

    Warm up (10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 over under
    10 pik n grass
    10 arm circles
    :30 sec pigeon per

    WRK(24)
    WRK 3:00 REST 1:00 x6
    12 body builder broad jumps
    12 kettlebell swings

    Finisher
    100 bicycles
    1:00 quad stretch